How to Increase Muscle Density

Step-by-step Instructions

Here is what you need to do...
Step 1

For those of you who want to achieve that Hard and Defined look, increasing muscle density is exactly what you need. Typically muscles look their most dense when your body fat is at a low percentage, and getting there is as simple as a good diet and a decent amount of weekly cardio. Aside from getting low body fat, though, you have to make sure that you've built your muscles efficiently so that, once your body fat IS low enough, they actually have some density worth showing.

Step 2

Having muscle density is great for being a successful athlete, bodybuilder, or powerlifter. Aside from weight lifting, having a good amount of muscle density is nice just for walking around at the beach or in the grocery store. People will look at you and know that you work damn hard in order to achieve the dense physique that you're showing. And getting there isn't impossible- in fact, it isn't even very hard! Check out the advice below, and you can be well on your way to a more muscularly dense physique.

Step 3

First you have to develop dense muscles. Doing this comes down to the weight you workout. You should make sure to include progressive overload training ceaselessly into your routines (check the progressive overload training tip on this website for a detailed explanation). After that, maximizing your training to failure is the best way to ensure that your muscles achieve a hard, dense look. There is also an article for maximizing training to failure on this website, and checking it out will surely help your cause. These kinds of training methods will put you well on your way to having a far more dense muscle-build, but that's only the tip of the iceberg.

Step 4

Next up is your diet. You should make sure that you're eating a high amount of protein, and a low amount of carbohydrates. Good protein sources are eggs, chicken, fish, and lean red meats. The only kinds of carbs you should ever be eating are sweet potatoes, whole grain pasta, and brown rice. As for sugar- steer clear. Try to eat even a complete minimum of fruit. Vegetables, on the other hand, are just fine during the crusade to more dense muscles. Eat the above foods in a minimum of 5 meals a day, and shoot for upwards of 10 small meals. This kind of diet will absolutely promote dense muscle, and will help those muscles show through.

Step 5

The final piece of the dense-muscle puzzle is cardio. Whether you like to run, sprint, jump rope, use the elliptical, bike, or do the rowing machine, cardio is going to be your best friend for lowering your body fat to a point where you display all of the dense muscle you've been working on with the weights. Try and perform any kind of cardio at least 3 times a week. Some people prefer to do long runs, others prefer to do 10 minutes of intense jump roping. No matter which suits you best, just stay consistent and you can be sure that your dense muscle goals are soon to be reached.

Step 6

When you put all of the methods above together into one cohesive plan, you are guaranteed to soon achieve a hard, dense look in your overall physique. Your chest will look tough, your biceps will bulge underneath your skin, and your abs will be rock hard for the ladies. Getting denser muscles and showing them off really isn't a miracle- it's just science.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

The hardest part about achieving and increase in muscle density is probably the diet portion. Eating a large amount of protein can sometimes be difficult, especially when you don't have a lot of time to cook. For me, protein shakes 2 times a day are the way to go: one at breakfast, and one immediately after my workout. These shakes constitute two meals a day, and they take less than 2 minutes to make. They're super high in protein, and they help you get a boost of energy without worrying about ingesting any unnecessary carbs.

Stuff You'll Need

Suggested Further Reading

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This Student Author's Background

Funny or interesting story about this topic...

There is one kid who I worked out alongside for many years that was absolutely obsessed with achieving the ultimate amount of muscle density. Personally, I like to have fun in the gym, so I would stray from all kinds of workout methods constantly, which meant that my body fat would swing up and down and all around. This kid, though, had one goal in mind: to get the most dense physique he possibly could. He stuck to a very specific diet, always did his cardio, and lifted in a way that never stopped promoting dense muscle growth. Now, after each working out for 6 years, he has the most insane beach body I've ever seen- while I just look like the average Joe who enjoys hitting the weights now and again. His story goes to show that when it comes to achieving increased muscle density, consistency is definitely key.

When did you first do this & how did you get started?

I worked with increased muscle density mostly during my modeling days. I was an underwear model for a short time, and during that time I was expected to look as lean and hard as possible. It was then that I discovered all the secrets for optimum muscle density, and now I'm passing those secrets on to you. So get out there and start working towards having the most dense physique you can- you've certainly got all the tools for the job.
Happy lifting,

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